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SBD Linear Periodization

by Sanjaya E.P
6 athletes joined

Program Description

Powerlifting Periodization Acc SQUAT 1. Leg Press/Hack Squat/Pendulum Squat 2. Bulgarian Split Squat 3. Leg Extension 4. Calf Rise 5. Core Training (leg raises/oblique) DEADLIFT 1. Romanian Deadlift/Bent Over Row 2. Lat Row 3. Leg Curl 4. Biceps Curl 5. Hip Extension BENCH 1. Incline Dumble Press 2. Upperback Pulldown 3. Triceps Extension 4. Lateral Rise 5. Dips Extra Pushup Pullups and Core Hope u guys enjoy!! May the wisdom of the snake guide you to success in all your endeavors

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 20, 2025 12:31
  • Last Edited
    Feb 19, 2025 01:34
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Squat (Barbell)
5
5 reps
50%
3
Bench Press (Barbell)
1
2 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
5
5 reps
RPE 6
3
Bench Press (Barbell)
1
1 reps
RPE 8
4
Bench Press (Barbell)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9-9.5
2
Squat (Barbell)
5
5 reps
RPE 6
3
Bench Press (Barbell)
1
1 reps
RPE 9-9.5
4
Bench Press (Barbell)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 6
2
Squat (Barbell)
5
5 reps
50%
3
Bench Press (Barbell)
1
2 reps
RPE 6
4
Bench Press (Barbell)
3
5 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
50%
3
Overhead Press (Barbell)
1
2 reps
RPE 7
4
Overhead Press (Barbell)
3
5 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 6
3
Overhead Press (Barbell)
1
1 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9-9.5
2
Deadlift (Barbell)
3
5 reps
RPE 6
3
Overhead Press (Barbell)
1
1 reps
RPE 9-9.5
4
Overhead Press (Barbell)
3
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6
2
Deadlift (Barbell)
3
5 reps
50%
3
Overhead Press (Barbell)
1
2 reps
RPE 6
4
Overhead Press (Barbell)
3
5 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
50%
3
Squat (Barbell)
1
2 reps
RPE 7
4
Squat (Barbell)
3
5 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Squat (Barbell)
1
1 reps
RPE 8
4
Squat (Barbell)
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9-9.5
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Squat (Barbell)
1
1 reps
RPE 9-9.5
4
Squat (Barbell)
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
50%
3
Squat (Barbell)
1
2 reps
RPE 6
4
Squat (Barbell)
3
5 reps
50%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
5 Reps
@7
2
Squat (Barbell)
5 Sets
5 Reps
50%
3
Bench Press (Barbell)
1 Set
2 Reps
@7
4
Bench Press (Barbell)
3 Sets
5 Reps
50%
Day 3
1
Bench Press (Barbell)
1 Set
5 Reps
@7
2
Bench Press (Barbell)
5 Sets
5 Reps
50%
3
Squat (Barbell)
1 Set
2 Reps
@7
4
Squat (Barbell)
3 Sets
5 Reps
50%
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@7
2
Deadlift (Barbell)
3 Sets
5 Reps
50%
3
Overhead Press (Barbell)
1 Set
2 Reps
@7
4
Overhead Press (Barbell)
3 Sets
5 Reps
50%